Comparing Nutrients in 5 ounces Pie crust, standard-type, dry mix, prepared, baked VS Blanched Almonds

Macros Ratio

	Protein	Fat	Carbs
Pie crust, standard-type, dry mix, prepared, baked	5%	55%	40%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Pie crust, standard-type, dry mix, prepared, baked	Blanched Almonds	Recommended Dietary Allowance
Energy	24.5% 710kcal	29% 836kcal	2900kcal per day for Men 19-50 years
Fat	44.4% 43g	76.7% 74.4g	97g per day for Men 19-50 years
Saturated Fat	34% 11g	17.5% 5.6g	32g per day for Men 19-50 years
Omega 3	17% 0.27g	0.35% 0.006g	1.6g per day for Men 19-50 years
Omega 6	30.5% 5.18g	103% 17.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	55% 71.4g	20.4% 26.5g	130g per day for Men 19-50 years
Sugars	NA	9.05% 6.56g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	0% 0g	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	% 0.043g	g per day for Men 19-50 years
Sucrose	NA	% 6.32g	g per day for Men 19-50 years
Fiber	6.7% 2.55g	37% 14g	38g per day for Men 19-50 years
Protein	17% 9.5g	54% 30.3g	56g per day for Men 19-50 years

Vitamins

	Pie crust, standard-type, dry mix, prepared, baked	Blanched Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	35.8% 0.43mg	22.6% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.3% 0.26mg	77.5% 1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21% 3.36mg	31% 4.96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.76% 0.24mg	8.9% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.1% 0.079mg	12.5% 0.16mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	25% 99μg	17.4% 69.5μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	224% 33.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pie crust, standard-type, dry mix, prepared, baked	Blanched Almonds	Recommended Dietary Allowance
Calcium	8.5% 85mg	33.5% 335mg	1000mg per day for Men 19-50 years
Copper	11.7% 0.1mg	162% 1.46mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	38% 3.05mg	58% 4.65mg	8mg per day for Men 19-50 years
Magnesium	5.06% 21.3mg	90% 380mg	420mg per day for Men 19-50 years
Manganese	18.8% 0.43mg	113% 2.6mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	17% 119mg	97% 682mg	700mg per day for Men 19-50 years
Potassium	2.6% 88mg	27.5% 934mg	3400mg per day for Men 19-50 years
Selenium	57% 31.3μg	8.25% 4.54μg	55μg per day for Men 19-50 years
Sodium	69% 1033mg	1.8% 27mg	1500mg per day for Men 19-50 years
Zinc	5.03% 0.55mg	38.3% 4.2mg	11mg per day for Men 19-50 years
Water	0.41% 15g	0.17% 6.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Pie crust, standard-type, dry mix, prepared, baked vs Blanched Almonds:

• Pie crust, standard-type, dry mix, prepared, baked has 1.6 times more Vitamin B1 and 1.4 times more Vitamin B9 than Blanched Almonds.
• While Blanched Almonds contain 3.8 times more Vitamin B2, 1.5 times more Vitamin B3, 1.9 times more Vitamin B5 and 2.1 times more Vitamin B6 than Pie crust, standard-type, dry mix, prepared, baked.
• Both Pie crust, standard-type, dry mix, prepared, baked as well as Blanched Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 5 oz.

Comparing minerals per 5 ounces for Pie crust, standard-type, dry mix, prepared, baked vs Blanched Almonds:

• Pie crust, standard-type, dry mix, prepared, baked has 6.9 times more Selenium and 38.4 times more Sodium than Blanched Almonds.
• While Blanched Almonds contain 3.9 times more Calcium, 13.9 times more Copper, 1.5 times more Iron, 17.9 times more Magnesium, 6 times more Manganese, 5.7 times more Phosphorus, 10.6 times more Potassium and 7.6 times more Zinc than Pie crust, standard-type, dry mix, prepared, baked.

Comparison of macro-nutrients per 5 ounces:

• Pie crust, standard-type, dry mix, prepared, baked has 2 times more Saturated Fat, 48.3 times more Omega 3 and 2.7 times more Carbohydrate than Blanched Almonds.
• While Blanched Almonds contain 1.7 times more Fat, 3.4 times more Omega 6, 5.5 times more Fiber and 3.2 times more Protein than Pie crust, standard-type, dry mix, prepared, baked.
• Both Pie crust, standard-type, dry mix, prepared, baked and Blanched Almonds have similar amounts of Energy per 5 oz.
• Both Pie crust, standard-type, dry mix, prepared, baked as well as Blanched Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.